EatSmarter exclusive recipe

Milk Fish Curry

in Coconut Shells
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Average: 5 (2 votes)
(2 votes)
Milk Fish Curry
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Health Score:
9,5 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
517
calories
Calories

Healthy, because

Even smarter

Nutritional values

The appetisingly filled coconut shells each contain almost a third of the daily iodine requirement. The nut itself contains plenty of potassium. The mineral is important for the water balance, which is controlled by the kidneys, and for normal muscle excitation. It is also very important for the non-medicinal regulation of blood pressure.

Add a handful of carrot sticks together with potatoes and corn as desired. They provide an extra portion of beta-carotene for good vision in the dark.

1 serving contains
(Percentage of daily recommendation)
Calorie517 kcal(25 %)
Protein35 g(36 %)
Fat26 g(22 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.2 μg(6 %)
Vitamin E5.8 mg(48 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin11.2 mg(93 %)
Vitamin B₆0.9 mg(64 %)
Folate80 μg(27 %)
Pantothenic acid1.8 mg(30 %)
Biotin10.2 μg(23 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C37 mg(39 %)
Potassium1,214 mg(30 %)
Calcium85 mg(9 %)
Magnesium150 mg(50 %)
Iron3.3 mg(22 %)
Iodine68 μg(34 %)
Zinc2.1 mg(26 %)
Saturated fatty acids10.2 g
Uric acid223 mg
Cholesterol120 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2
fresh Coconuts
1 bunch
3 tablespoons
1 pound
Wolf fish fillet (or other firm-fleshed whitefish, such as catfish, monkfish, halibut or turbot )
14 ounces
9 ounces
4
Tomatoes (about 320 grams)
1
2 teaspoons
1 ¾ cups
1 ¼ cups
3 tablespoons
4 tablespoons
Preparation

Kitchen utensils

2 Bowls, 1 Small bowl, 1 Wok (or pan), 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Sieve, 1 Immersion blender, 1 Corkscrew, 1 Citrus juicer

Preparation steps

1.
Milk Fish Curry preparation step 1

Place coconuts with the three indentations facing up. Find the soft "eye" of each coconut and and drill a hole with a corkscrew. 

2.
Milk Fish Curry preparation step 2

Pour coconut juice through a sieve into a bowl. Measure out 100 ml (approximately 3 1/2 ounces) juice and set aside.

3.
Milk Fish Curry preparation step 3

Using the blunt edge of a heavy knife, tap firmly around each coconut's equator, rotating as you work, until the coconut splits in half (or cut around the seam with the knife, then crack open with a  hammer). Rinse and set aside until further use.

4.
Milk Fish Curry preparation step 4

Rinse cilantro, shake dry, pluck leaves and finely chop. Mix cilantro with 1-2 tablespoons of oil in a small bowl. Rinse fish and pat dry, then cut into 3 cm (approximately 1-inch) cubes. Place in a bowl, add cilantro oil, turn to coat and let marinate for 20 minutes.

5.
Milk Fish Curry preparation step 5

Peel potatoes and cut into 2 cm (approximately 3/4-inch) cubes. Cut baby corn into halves. Rinse tomatoes, cut out stems, quarter and remove seeds. Squeeze juice of lime. Chop cashews.

6.
Milk Fish Curry preparation step 6

Heat oil in a wok (or pan). Sauté curry paste for 1 minute, stirring. Add reserved coconut juice, the coconut milk and fish stock.

7.
Milk Fish Curry preparation step 7

Add potatoes and corn to wok and cook over medium heat for about 5 minutes. Add tomatoes and continue cooking for another 3 minutes.

8.
Milk Fish Curry preparation step 8

Season curry-coconut sauce with salt, pepper, fish sauce and 2 tablespoons lime juice (or to taste).

9.
Milk Fish Curry preparation step 9

Add fish pieces into the wok, cover and cook over low heat until opaque throughout, 3-4 minutes. Pour curried fish into coconut halves, sprinkle with chopped cashews and serve.